Heartburn is a burning sensation in your chest caused by stomach acid refluxing (coming back up) into the esophagus. Over 60 million Americans experience heartburn at least once a month.

Heartburn can happen occasionally from overeating or eating too fast. For some, it can occur more frequently, especially if they have conditions like gastroesophageal reflux disease (GERD) or chronic acid reflux. GERD occurs when stomach acid flows back into the esophagus and causes damage. Frequent heartburn is considered a symptom of GERD. In more severe cases, GERD can progress into laryngopharyngeal reflux (LPR).

Hydrating beverages can soothe irritation in the esophagus, help with digestion, and provide nutrients that balance stomach acidity. Your healthcare provider may recommend changing your beverage choices to help with heartburn.

Water

Staying hydrated helps prevent heartburn from returning. Drinking more water supports digestion and flushes out stomach acids that can reflux into the esophagus. Sipping water throughout the day prevents stomach acids from building up in the esophagus and can improve your overall digestive experience.

Alkaline Water

Consuming alkaline water daily may help prevent heartburn. Alkaline water has a higher pH and lower acidity, which can reduce stomach acid and prevent it from damaging the esophagus. It may also inactivate pepsin, a protein-breaking substance involved in acid reflux. However, more research is needed to understand the full effects of alkaline water on digestive health.

Herbal Teas

Certain herbal teas can provide heartburn relief. Ginger and rosemary, for example, have anti-inflammatory properties that can reduce discomfort. Herbal teas with ingredients like licorice root, turmeric, and calendula may also help, especially for people with erosive esophagitis. These herbs may soothe the gastrointestinal tract and reduce acid reflux.

Aloe Vera Juice

Aloe vera juice can help balance stomach acid and may reduce symptoms of heartburn. Known for its healing properties, aloe vera acts as an antioxidant and can prevent peptic ulcers, which are a common cause of heartburn. More research is needed on aloe vera’s effectiveness in treating heartburn.

Drinks To Avoid

Certain beverages can trigger heartburn by aggravating stomach acids. Drinks high in carbonation, caffeine, sugar, fat, and alcohol should be limited. These drinks may relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus.

Coffee

Coffee is known to worsen heartburn due to its caffeine and acid content. While it can make you feel alert, it can also upset your stomach and increase the risk of heartburn. Balancing coffee intake with adequate water can help prevent heartburn symptoms.

Alcoholic Drinks

Alcohol relaxes the LES, increasing the likelihood of acid reflux. It also slows digestion, causing food to remain in the stomach longer, leading to gas and heartburn. Reducing alcohol consumption may help manage heartburn symptoms.

Citrus and Other Acidic Juices

Citrus juices are highly acidic and can irritate the stomach lining, worsening heartburn. Drinks like cranberry, grape, and apple juices also have high acidity, which may trigger symptoms. It’s best to limit these beverages if you experience frequent heartburn.

Carbonated Beverages

Carbonated drinks can increase gas, bloating, and heartburn by increasing pressure in the stomach. The effects of carbonation vary from person to person, but it’s generally advised to limit fizzy drinks when managing heartburn.

Milk-Based Beverages

Although milk is nutritious, milk-based beverages like milkshakes and eggnog are high in fat, which can worsen acid reflux and heartburn. High-fat beverages can cause gastric juices to remain in the esophagus longer, worsening acid reflux. Opting for low-fat milk may reduce the risk of heartburn.

What To Consider When Choosing a Drink

If you have heartburn, being mindful of the beverages you consume can help reduce symptoms. For example, licorice root in teas may be too high in sodium for people with high blood pressure. Additionally, pre-existing conditions like GERD or lactose intolerance should be considered when choosing beverages.

Other Tips for Relieving Heartburn

To reduce heartburn, you can:

  • Exercise regularly

  • Manage stress

  • Get adequate rest

  • Eat smaller portions more frequently

  • Avoid eating large meals close to bedtime

When To See a Healthcare Provider

If you experience heartburn two or more times a week, it may be a sign of GERD or esophagitis, which should be treated to avoid complications like ulcers or gastrointestinal bleeding. Consult a healthcare provider if your heartburn persists despite lifestyle changes.

A Quick Review

Drinking water, herbal teas, and alkaline water can help relieve heartburn by reducing stomach acidity and soothing the esophagus. Avoiding drinks like coffee, alcohol, and citrus juices can also reduce symptoms. If heartburn occurs frequently, speak with a healthcare provider to explore treatment options.